Week 138 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:
SUPER SET
2 & 3 with same weights

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Seated Side Dumbbell Raises

Seated Dumbbell Side Raises

 

Triceps:

3) Seated Dumbbell Press

Seated Dumbbell Press

4) Pushdowns on Pulldown Machine

Tricep Pushdown

 
5) Cable Kickbacks (Palm up)
Underhand Cable Tricep KickbacksSingle handle
6) Cross Bench Crunches
Cross Bench Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
Day 2

Back:

SUPER SET
2, 3 & 4

1) Pulldowns with handle
Front Lat Pulldown

2) Pull Ups
Pull Ups

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

   

3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-Back Machine
Lower-back Machine

 

Biceps:

5) Cable Curls
Standing Cable Curl

6) Cable Crossover Curls
Cable Crossover Curl
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

SETS OF 2 UNTIL YOU CAN'T DO 2

2) Hack Squats
Sled = 0 lbs.

Hack Squat

SETS OF 2 UNTIL YOU CAN'T DO 2